Fruits cannot replace vegetables

Vegetables are one of four food groups needed to have a reasonable meal. The value of fruits and vegetables is to provide the body with high bioactive nutrients, especially vitamins (vitamin A, vitamin C) minerals and minerals. Also as organic acids, cellulose.

In developing countries, more than 80% of available vitamin A is supplied from fresh vegetables in the form of carotene and nearly 100% of vitamin C is also provided from vegetables.

In the research results show:

Amaranth (Photo: bloominghillfarm)

In vegetables, vegetables, jute, amaranth are precious vegetables, have high nutritional value, are equally in vitamin A, carotene (equivalent to 1.760 mcg% retinol), vitamin C (179-64-52 mg) and iron content (2.8-2.5-2.1 mg%) rich in mineral salts, micro minerals, proteins 3-5 times higher than other vegetables (3-6g%).

Morning glory with an average nutritional value (380 mcg% retinol; 2.8mg% vitamin C; 1.2mg iron) is poor in vegetables, jute but is popular, used regularly, all year round with large amounts (several dozen times more than other vegetables), so their value is not small.

The spice vegetables (smell, perilla, basil, dill .) have a high content of vitamin A, carotene than vegetables and sweet fruits (average 400-900 mcg% retinol) highest are perilla, basil, yellow pepper (more than 9,000 mcg%) rich in iron (1-3mg%). Spicy vegetables are used freshly, without loss through cooking, so the value of using vitamins is very high. In addition, spice vegetables also provide a valuable source of plant antibiotics.

Yellow, red, orange ripe fruits such as papaya, pink, watermelon, orange, yellow tangerine . have a high vitamin A content (300-700 mcg% retinol) rich in iron (0.9- 1.2mg%). Especially fresh gac membrane has a particularly high carotene content (equivalent to 8.753 mcg% retinol). This is a kind of precious fruit that many people are interested in studying the possibility of preventing vitamin A deficiency, antioxidant and cancer.

Currently, in family meals, fruits have become an indispensable thing. Some people are worried about vegetables that are not guaranteed about food hygiene and think that every day, it is possible to reduce the amount of vegetables to eat or not to eat vegetables, but certain fruits must have and treat it as a substitute food. green vegetables It is true that delicious and precious fruits are very useful for the body, but using fruits to completely replace vegetables is not suitable for nutrition science.

The effect of vegetables outside provides vitamins, minerals, cancer prevention is very good, can also treat many types of diseases. For example, onions, onions, garlic, radish, carrots, tomatoes, pumpkins, chili . are high beta-carotene, vitamin C and fiber, these substances are in vegetables. Higher content than fruit.

The fiber in vegetables has a very good preventive effect, but fiber is mainly in vegetables, so it promotes the absorption of the body for 3 basic food groups (protein, sugar, and fat groups). If you eat only animal proteins, the protein absorption efficiency in the digestive tract is only 70%, and if you eat more vegetables, the protein absorption efficiency will reach 90%.

As can be seen, vegetables are extremely important for health and longevity. At the same time, fruit cannot be used to replace green vegetables in every family meal.